What Training Have You Done Today???

[old] Pete Marston · Post by **[old] Pete Marston** » November 21st, 2005, 5:44 am

As the UK site is down, and I can't update my diary, I'll make a post here. Currently I've got a bit of a sore throat, so not training too hard. My plan at the moment is just to do a fairly comfortable 8 to 10k+ row each day until it feels fully better. Saturday: 30min = 8378m / 1:47.4 / 25spm (5min splits: 1:48.3, 1:47.8, 1:47.6, 1:47.6, 1:47.3, 1:45.8) Sunday: 30mins = 8343m / 1:47.8 / 24spm (5min splits: 1:48.4, 1:47.9, 1:47.7, 1:47.9, 1:48.2, 1:47.2) Saturday's row was done in the garage, temperature around 0 degrees C. Sunday I took the erg inside, temperature around 20 degrees C. I'm following the Pete Plan again now, and am currently in the baselining 3 weeks, having done the 8 x 500, speed pyramid, 5 x 1500 and 4 x 2k so far. Once the sore throat is gone I'll be doing the 4 x 1k and 3k/2.5k/2k, with the rest of the days being steady distance rows, much as I'm doing at the moment, but pushing the distance longer.

[old] hjs · Post by **[old] hjs** » November 21st, 2005, 6:47 am

sunday. Wanted to do 3/4 times 2000 k rest 4 min easy peddeling in between. I made 3 not 4, next time it will be 4. 1 7,11,5 2 7,09,5 3 7,07,5 Drag 90 yes that's low, pace 28 yes that's a bitt high Not easy, I felt my legs from the fitness training the day before. And I have to be patient.

[old] Citroen · Post by **[old] Citroen** » November 21st, 2005, 7:59 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Pete Marston @ Nov 21 2005, 09:44 AM)</div></td></tr><tr><td class='quote'>As the UK site is down, and I can't update my diary, I'll make a post here. Currently I've got a bit of a sore throat, so not training too hard. My plan at the moment is just to do a fairly comfortable 8 to 10k+ row each day until it feels fully better. Saturday: 30min = 8378m / 1:47.4 / 25spm (5min splits: 1:48.3, 1:47.8, 1:47.6, 1:47.6, 1:47.3, 1:45.8) Sunday: 30mins = 8343m / 1:47.8 / 24spm (5min splits: 1:48.4, 1:47.9, 1:47.7, 1:47.9, 1:48.2, 1:47.2) Saturday's row was done in the garage, temperature around 0 degrees C. Sunday I took the erg inside, temperature around 20 degrees C. I'm following the Pete Plan again now, and am currently in the baselining 3 weeks, having done the 8 x 500, speed pyramid, 5 x 1500 and 4 x 2k so far. Once the sore throat is gone I'll be doing the 4 x 1k and 3k/2.5k/2k, with the rest of the days being steady distance rows, much as I'm doing at the moment, but pushing the distance longer. </td></tr></table> Pete, Are you entering SLIRC or the Surrey?

[old] Pete Marston · Post by **[old] Pete Marston** » November 21st, 2005, 10:10 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Citroen @ Nov 21 2005, 11:59 AM)</div></td></tr><tr><td class='quote'>Pete, Are you entering SLIRC or the Surrey? </td></tr></table> Yes I would think I'll be doing them, when are they? Today: 10k = 35:49.1 / 1:47.4 / 25spm 1k splits: 1:47.5, 1:47.7, 1:47.7, 1:47.7, 1:47.7, 1:47.7, 1:47.9, 1:47.8, 1:47.8, 1:44.8

[old] csabour · Post by **[old] csabour** » November 22nd, 2005, 9:30 am

2k warm up 2 x 6k 400m on/100m off 1) on = 31 spm split 1:54 2) on = 33 spm split 1:52.5 this is saturday's erg test prep. i'm getting nervous!

[old] Rate35 · Post by **[old] Rate35** » November 22nd, 2005, 10:42 am

This morning for school rowing we did... 36min erg with 4 min at rate cap of 16 4 min at rate cap of 18 4 min at rate cap of 20 4 min at rate cap of 22 4 min at rate cap of 24 4 min at rate cap of 22 4 min at rate cap of 20 4 min at rate cap of 18 4 min at open rate pulled off a 159.9, I had the avg split under 2 for like the first 28minutes and it went up to like 2 00.6 or so and my finish with 4 sec left I cracked 2, I was so happy So tierd now though...

[old] hennmart · Post by **[old] hennmart** » November 22nd, 2005, 11:12 am

Today: This morning: 2,000M 06:58.5 12,112M 47:30.0 1,000M 03:22.5 This afternoon: 5,000M 18:21.5 10,000M 38:45.1 Hennie

[old] bmoore · Post by **[old] bmoore** » November 22nd, 2005, 11:14 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Nov 16 2005, 10:12 AM)</div></td></tr><tr><td class='quote'>Today: Testing BIRC race strategy with 1:00 rests between splits... </td></tr></table> Peter, What happened at BIRC? I don't see results for you. Are you OK?

[old] hjs · Post by **[old] hjs** » November 22nd, 2005, 11:25 am

first time 1 hour. long pffff bit boring, but went ok. Butt does hurt 15801 153.8 first half 154.9 second 153.0 last 500 quit fast 145.1 drag at 88, strokerate 25 to 29.

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » November 22nd, 2005, 11:32 am

Hey Bill, No mate. Managed to twist my back on Thursday morning, (getting out of the shower), and aggravated an old disk problem. Serious agony and I couldn't stand up or walk comfortably until I saw the doctor yesterday for some serious pain relief. Rowing was just impossible. I saw a chiropractor this morning and the serious pain-killers have kicked in now, so I am feeling better this afternoon. Back to work today, but I probably won't be rowing for a week or two... Really disappointed not to be able to row at Birmingham, especially since the training had been going so well. I was confident of breaking 6:58 (and was aiming for 6:56), but it will have to wait a little bit longer. How are you doing?

[old] Carl Henrik · Post by **[old] Carl Henrik** » November 22nd, 2005, 12:58 pm

I planned to do an easy HM this morning, if there is any such thing. 2:04 pace was the goal average and I was able to keep it for 14k. Since this was the first time doing a HM it was tempting to push it a little and I increased intensity quite a bit for the last third of the HM. 21097m result:1.24:47.0 ave pace 2:00.6 ave watt 200 Quite pleased with having rowed this far in one piece allthough it was not very taxing aerobically until the last third. Get's me some nonathlon points though and the right to claim I've done the distance! More training tonight; I will be playing some floor ball.

[old] bmoore · Post by **[old] bmoore** » November 22nd, 2005, 1:17 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Nov 22 2005, 11:32 AM)</div></td></tr><tr><td class='quote'>Hey Bill, No mate. Managed to twist my back on Thursday morning, (getting out of the shower), and aggravated an old disk problem. Serious agony and I couldn't stand up or walk comfortably until I saw the doctor yesterday for some serious pain relief. Rowing was just impossible. I saw a chiropractor this morning and the serious pain-killers have kicked in now, so I am feeling better this afternoon. Back to work today, but I probably won't be rowing for a week or two... Really disappointed not to be able to row at Birmingham, especially since the training had been going so well. I was confident of breaking 6:58 (and was aiming for 6:56), but it will have to wait a little bit longer. How are you doing? </td></tr></table> OH NO!!! I know how the back goes. I messed it up once hanging up a hangar in my closet. If you haven't seen the book "Treat Your Own Back" by Robin McKenzie I recommend it as required reading. (I was a paratrooper in the army and hit the ground really hard a few too many times). It includes things you can actually do to alleviate the pain instead of waiting for a doctor or medication. I knew you were headed sub-7 and was looking for you. I knew how much you wanted this, so I hope you get back soon. Hey, come over and race in Boston in February if you can. I've been slightly off for a few weeks. Getting my company going while consulting to pay the bills kills my time. My energy has been pretty low, and the 10k I did on Sunday night was complete crap. Also, having the baby last week didn't help the schedule at all. But, family is coming to help next week, so I should be back in the saddle and lifting again next week without any problems. I was headed toward 6:50 for the 2k race in a few weeks, but this setback makes me wonder. I've gotten comfortable with negative splitting the races we've been doing lately, and the workouts had been progressing nicely. We'll see what kind of paces I can establish over the next 3 weeks to ramp it up again for CRASH-Bs. Best wishes on the recovery.

[old] hennmart · Post by **[old] hennmart** » November 22nd, 2005, 1:54 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Carl Henrik @ Nov 22 2005, 06:58 PM)</div></td></tr><tr><td class='quote'>I planned to do an easy HM this morning, if there is any such thing. 2:04 pace was the goal average and I was able to keep it for 14k. Since this was the first time doing a HM it was tempting to push it a little and I increased intensity quite a bit for the last third of the HM. 21097m result:1.24:47.0 ave pace 2:00.6 ave watt 200 Quite pleased with having rowed this far in one piece allthough it was not very taxing aerobically until the last third. Get's me some nonathlon points though and the right to claim I've done the distance! More training tonight; I will be playing some floor ball. </td></tr></table> Hi Carl, Nice one your first HM. Now you know what it is you can work on your time Hennie

[old] Citroen · Post by **[old] Citroen** » November 22nd, 2005, 3:23 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Carl Henrik @ Nov 22 2005, 04:58 PM)</div></td></tr><tr><td class='quote'>21097m result:1.24:47.0 ave pace 2:00.6 ave watt 200 </td></tr></table> Well done on your 84:47.0.

[old] hennmart · Post by **[old] hennmart** » November 23rd, 2005, 1:13 pm

Today: 5K. in 18:26:8 12K. interval training (2k w/u, 500m. 100%, 750 easy, 500m. 100%, etc.) It's very hard work!!! I managed 4 to 5 times 500 in a good time, but than lost Warren and Pieter (they were way to fast). The last 3 to 4 I had to do at my own. But I was happy with the result! Lost Frank on the way?? Hennie